Plantar fasciitis is the most common cause of heel pain and is a foot disorder. It commonly causes a stabbing pain on the underside of your foot near your heel.

The condition is usually treatable with orthotic insoles and exercises. As a result, we've put together a list of the best plantar fasciitis exercises to stretch and strengthen your feet.

Plantar fasciitis occurs when the ligament that runs from the heel to the sole of the foot becomes swollen over time.

Patients usually report that their pain is the worst when they take their first steps of the day or after a long period of inactivity or rest. One-third of people experience symptoms in both feet at the same time.

The causes of the condition are unknown, but we do know that prolonged and repeated tension around the area where the plantar fascia attaches to the bone, such as from standing for long periods of time, exercise, and obesity, are risk factors for the development of plantar fasciitis.

Patients are typically advised to rest and try conservative treatment methods such as pain relief medication, supportive insoles, and plantar fasciitis exercises and stretches in order for the condition to resolve on its own without the need for further medical intervention.

It is best to consult with your healthcare provider before starting any new exercises, especially if your condition is causing you severe pain. The plantar fasciitis exercises listed below are all designed to strengthen and stretch the muscles in your feet, ankles, and calves.

This can aid in the treatment and prevention of the condition recurring in the future. They are doable on a daily basis at a moderate level. If you feel any discomfort or pain, you should stop.

This is one of the simplest exercises to perform because you remain seated throughout. Aim for two sets of this exercise with each foot per day.

To begin, place a towel on the floor and place your foot flat on top.

Draw the towel towards yourself while scrunching your toes (make sure that your heel remains in contact with the floor throughout the exercise).

This is another enjoyable exercise in which you can either stand or sit. You should aim to do this exercise for 5 minutes per day with each foot.

• Put a bowl on the floor and some marbles or small balls or objects (such as stones) in front of you.
• Pick up each marble with your toes and place it in the bowl.

This plantar fasciitis exercise targets the muscles that support the arches on the sole of the foot. Aim to do this exercise for one minute per day with each foot.

• Begin by sitting in a chair with your foot flat on the ground.
• Now flex your muscles to lift your arch of the foot off the floor while keeping your heel and ball of the foot in contact with the ground.
• Hold for a few seconds before relaxing.

You can eventually make it more difficult for yourself by performing the stretch while standing up.

Calf muscle weakness can contribute to the development of plantar fasciitis because it directly affects how the foot moves. Heel raises are an easy way to strengthen your calf muscles. Aim for three sets of heel raises and ten repetitions per day.

• Begin by standing with both feet flat on the floor. Hold onto something if you require assistance.
• Push up with your toes and lift your heels off the ground.
• Hold this tip-toe position for a few seconds before slowly lowering yourself back down.

This is similar to the previous exercise, but a little more difficult. Do this three times a day in sets of ten.

• Place your heels over the step's edge and stand on it.
• Complete a heel raise by pushing up on the balls of your feet.
• Make sure your heel does not drop below the level of the step as you lower yourself back down.

Spend a few minutes every day walking around on your tiptoes to strengthen your calf muscles and improve your ankle control and stability. It may be beneficial to use a walking frame or walking stick as support.

This simple step can easily be incorporated into your daily routine. Simply lift one foot off the ground and balance on the other for 5 minutes twice a day. This is an excellent exercise for preventing plantar fasciitis because it can help you improve your balance and control in your feet and ankles.

This is a simple stretch that you can do while sitting on the floor or in bed.

• Sit on the floor or on your bed with your legs outstretched in front of you.
• Roll up a towel and place it beneath the balls of your feet, holding it from both ends.
• Pull the towel gently towards you while keeping your knees straight.
• Hold this position for 30 seconds and you will experience immediate pain relief as well as the ability to stretch out your muscles and ligaments at the base of your foot.

Aim to perform this stretch twice per session, multiple times per day.

• Sit in a chair and extend the foot affected by plantar fasciitis, making sure your heel is on the floor.
• Pull your big toe upwards and back towards yourself, away from the floor.
• Maintain this posture for up to thirty seconds.

This exercise can be performed with a foot roller, a massage ball, or simply an iced bottle. You can roll for as long as you want, but 10-15 minutes is a good starting point.

• Put a tennis ball beneath your foot.
• Roll it back and forth with your foot's arch.

You can begin this exercise while seated (watching TV or eating dinner), and then progress to standing. This exercise not only massages the affected plantar fasciitis ligaments, but it also strengthens the foot muscles as you control the roller.

To see results, stretch and strengthen these muscles on a regular basis with some of the best plantar fasciitis exercises listed above.

After a few weeks, you should notice that your symptoms and pain are subsiding, which will help prevent the condition from recurring in the long run.